The arteries perform a vital function in maintaining heart health and overall body functioning. Heart disease, in the form of coronary artery damage is a direct result of arterial blockage from plaque buildup. Plaque is the accumulation of fat and cholesterol in the blood that is deposited into the artery walls. The buildup of plaque results in narrowing or thickening of artery walls, which ultimately restricts blood flow to the heart and other body organs. Family Doctor, a website run by the American Academy of Family Practitioners, notes that in most cases, lifestyle choices can reverse or reduce the process of plaque buildup and essentially decrease risk of damage to the heart.
Step 1
Start exercising daily. No matter your current fitness level, walking is a heart healthy exercise that can be done daily. Family Doctor explains that regular exercise will make your heart stronger and exercise will increase blood circulation. Strengthening the heart and prompting circulation aids in reversing the effects of plaque in the arteries. Consult your physician regarding engagement in higher impact exercise and duration. Start a program of exercise with 20 minutes of activity a day in the form of walking, slow jogging or bicycling.
Step 2
Stop eating high fat foods. Fat causes plaque buildup in the arteries. The most detrimental form of fat is saturated fat, because your body turns this form of fat into cholesterol. The National Heart Lung and Blood Institute indicates that no more than 35 percent of your daily fat intake should come from any form of fat, including: trans fats, monounsaturated and polyunsaturated fats. Trade high fat red meats for lean chicken, pork or seafood. Trim away extra fat from beef or poultry prior to preparation.
Step 3
Measure daily cholesterol intake. Low density cholesterol is the culprit in plaque accumulation. Read nutrition facts on groceries to determine cholesterol servings. Family Doctor recommends eating no more than 200 mg of total cholesterol a day, with less than 100 mg being the low density kind. High density cholesterol is important for moving the low density cholesterol through the arteries to reduce plaque.
Step 4
Stop smoking and drinking excessive amounts of alcohol. Smoking causes plaque to build up in the arteries and alcohol raises blood pressure, and triglyceride levels. Triglycerides are a form of fat that contribute to plaque buildup. Join a smoking cessation support group or speak to your physician about options for quitting.
Step 5
Take prescription statins or consider angioplasty for severe plaque damage. In the event of severe arterial damage, lifestyle choices alone may not reverse plaque quick enough to deter progressive heart disease. The University of Maryland Medical Center notes that statin medications are the most effective treatments for lowering cholesterol to reverse plaque in arteries. MayoClinic.com explains that a surgical procedure, called angioplasty, is an option when the main artery of the heart is narrowed beyond the abilities of noninvasive methods to repair it. A thorough discussion with your physician can help determine the best course of treatment for reversing plaque in arteries.
Tips and Warnings
- Stress can trigger engaging in unhealthy behaviors such as overeating, smoking or drinking. Try to manage your stress in healthier ways to reduce the risk of continued arterial damage. Ask your physician about vitamin supplements for repairing arterial damage.
- Do not engage in vigorous physical activity prior to physician consultation.
References
- Family Doctor: Coronary Artery Disease: Reducing Your Risk
- National Heart Lung and Blood Institute: How is Coronary Artery Disease Treated?
- University of Washington: Treatment Reduces Risk of Heart Attack by 60 to 90 Percent, Reverses Arterial Plaque Buildup
- MayoClinic.com: Coronary Angioplasty and Stents
- University of Maryland Medical Center: Drug Treatment Statins
